Advice on lost definition and strength

Any insight?

If you’ve been cutting for a month, some strength loss is to be expected. Muscles will look less full due to a depletion of glycogen from reduced calories. I find after a week of cutting (500 cal deficit) I look very flat, and after two weeks, I begin to lose strength.

Don’t panic. After returning to maintenance calories your strength should return within a week. Muscles should look better than ever after a few days.

I have mitigated strength loss during cuts by reducing sets. I’m not sure there is a magic bullet. You’re losing weight, you simply don’t have the fuel. If you can squeeze in more carbs/fats while hitting your protein goals on your cut try to do so. If you’re going to be cutting for awhile, you could schedule a few days to return to maintenance or even a surplus before returning to cut, but there’s no right answer.

What you’re experiencing is normal basically. Don’t lose too much sleep over it.

Also, losing over 5 pounds in a month is a bit too aggressive as the above poster pointed out. But I’m guessing almost half is water weight if you’re just going by the scale, which would be right in line. Try to aim for no more than a pound a week (around 500 cal deficit)

ETA: This all presupposes that you are intentionally trying to lose weight which I guess you never mentioned. If not, the solution is simple, increase calories asap

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Weight loss was not intentional.

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Was it 5lbs or was it 10lbs you lost?

Unintentional weight loss is not a good sign. Losing 10lbs in a month is about the same as cutting almost 1200 calories from your diet per day.

If you are not able to explain your weight loss (maybe you just haven't been eating as much this month, or you ramped up your cardio) then I suggest you go see your primary care physician. Just to be safe.

I hope this helps.

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Weight loss was not intentional.

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hey drew not to be alarming on this but we need further details here bud. could be something serious.

have you just not been eating much? no appetite? any other issues?

10lbs unintentional weight loss in a month is a lot bud, thats a lot trying to lose, you may need to go get some blood work done. the loss of strength combined with the weight loss has me a little worried for you.


but outside of that....sounds like you are flat. add carbs, white rice mainly. track calories and weight, put the weight back on if you can.


will say some prayers everything is fine and I hope you and the rest of the H&F board have an amazing christmas!!

Thank y’all for the responses. The weight loss I think was attributable to stress. Slowly coming back but my biggest concern fitness wise is loss of definition which I have built over the last 1-2 years. Will hit the carbs heavy

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The weight loss I think was attributable to stress.

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Well hope you can take care of that. I understand some things you just must deal with but do wish you the best of luck doing so. Stress and lack of sleep can wreck the best of us

All the advice here is good. You wrote your biggest concern is loss of definition. First, that comes and goes with weight loss, second, it could just be in your head (not judging by the way, but knew a guy at a gym years ago who thought he looked like crap after all of his workouts even though he was one of the biggest and most juiced guys in the gym).

Like others have said go get checked out, might be nothing, might be medical, might be diet, maybe you just need an extra deload week and to modify your workout plan.